Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending May 31, 2015:

activity

time

miles

running

19:59:15

biking

15:10:00

running strength conditioning

4:25:00

walking

3:40:00

garden work

2:05:00

elliptical machines

30:00

'weight' training

20:00

Total

46:09:15

2:50

0:00

» now

Sunday May 31, 2015 #

8 AM

running long 1:35:00
shoes: adidas boston boost

legs tired from tough 'easy' days - needed to get some running into them. To running track along river des peres, where thousands of purple thistle blossoms brought some festive color not usually seen here, perhaps because usually...the banks are sprayed w roundup, the butterfly killer. Perhaps they (the Sewer District) have finally come around.

Had had the notion of inserting some tempo miles into the long run, but when the first couple of laps came in at 8 min./mi pace I realized that the residual fatigue of the past few days was going to make that difficult, if not unwise. Nonetheless, it was good to inject some pace into the long run to keep it from becoming a monotonous slog and to prepare the legs for the coming week. I noticed I ran decidedly better after the three track miles. With 1:00 min jog between miles, 7:35, 7:26, 7:33.

Saturday May 30, 2015 #

garden work 30:00 [1]

a little more garden work than anticipated...these 'easy' days are killing me

biking 20:00 [1]

walking warm up/down 25:00 [1]

Friday May 29, 2015 #

biking 40:00 [2]
shoes: bike - ridley x-fire

garden pantry, haircut, garden, lowes, car. rec plex

10 AM

running warm up/down 25:00 [2]
shoes: skechers gorun4

recplex

11 AM

'weight' training 20:00 [1]

recplex, mostly core and upper, some lunges w weights and leg presses

5 PM

biking 15:00 [2]
shoes: bike - ridley x-fire

last minute dash to get to the library before closing. the evenings entertainment - 'What I talk about when I talk about running' and the AT classic 'a walk in the woods' from 'talk about running':
Even if he {or she,the runner} doesn't break the time he'd hoped for , as long as he has the sense of satisfaction at having done his very best - and, possibly, having made some significant discovery about himself in the process - then that in itself is an accomplishment, a positive feeling he can carry over to the next race."

C • Philosophical runners 3

Thursday May 28, 2015 #

4 AM

walking 15:00 [1]
shoes: skechers gorun4

running 15:00 [2]
shoes: skechers gorun4

9 AM

garden work 15:00 [1]

potpourri

10 AM

biking 40:00 [2]
shoes: ridley xfire w trailer

graden, then TJ/REI/WF nexus

5 PM

running strength conditioning 15:00 [1]

nike strength

Wednesday May 27, 2015 #

7 AM

running warm up/down 25:00
shoes: brooks cascadia

in house and yard, w drills

5 PM

biking 40:00 [2]
shoes: bike - ridley x-fire

part of way to maplewd. track n bak

6 PM

running intervals 40:00
shoes: adidas adios boost

BR speedwork at Maplewood track. Goal was to do 3 x 800 @ 5sec. over mile target base pace. Was advised to hang w group 1 since i wanted to do a mile training workout rather than a 5k, but I had a hunch that group 2 would have some young guns that I could run with/behind and was concerned that I would not get enough rest w group 1. That turned out to be correct, I had a few people to run with, and 3- 3:20 rest as prescribed.

out a little too fast on the first one. 2:59, 3:05, 3:07

Tuesday May 26, 2015 #

7 AM

running strength conditioning 20:00 [1]

am routine

8 AM

biking 15:00 [1]
shoes: bike - ritchey breakaway

garden, pantry, hardware store

10 AM

running warm up/down 40:00
shoes: skechers gorun4

to printers via parks, back street lawns. super sore, super slow, super humid. speedwork in hot humid and ozonated air? we'll see.

Monday May 25, 2015 #

walking 15:00 [1]

hard reboot today. lots of naps

biking 25:00 [1]

garden, movie rental, friends house

Sunday May 24, 2015 #

Note

Decided not to go to the Mo SR. Games 1500. Why bother barely qualifying for national standard since that wouldn't be enough to motivate me to go tonationals. I can see if I 'would' qualify without going.

Instead, some low-key runs around town:
June 3 - Pace Series 2M
June 17 - B.R. Speedwork Mile Time Trial
June 21 - Tower Grove O sprint (if it materializes)
June 27 - Macklin Mile
July 1 - Pace Series 2M

C • Good schedule 2

6 AM

running long 1:25:00
shoes: skechers gorun4

same old same old - to gravel track and parks - but w a twist. during middle section of run, threw in 30 sec surges at 10k pace every 2 minutes. so about 18 of those. made the same old, same old, a lot more interesting.

12 PM

walking 15:00 [1]

3 PM

biking 45:00 [2]
shoes: bike - ritchey breakaway

2/3 gravel track, 1/3 road. went by 3 hills to measure (dont trust electronics nor do i possess them). Roadkill hill is just a shade more than 3%, very consistent, and I'd have to run an extra 8 meters from my usual to make it an even 200 meters.

Shady Hill is almost 5%, again very consistent except for the top and bottom, and St. Marcus looks like it averages about 5% though it has some steeper section in the middle and flattens out at the bottom and top of my usual interval length.

Saturday May 23, 2015 #

7 AM

running intervals 1:05:00
shoes: skechers gorun4

A lot of times it just seems right to get the running done early, before breakfast. Esp. in summer.
To track, 6 x 400 w 3R
132, 129,130,127,129,129
In going thru a workout, always eyeing the immediate benefit vs. the next workout. At 6, the next workout won.

C • nice times! 3

C • Done early... 2

9 AM

biking 15:00 [1]
shoes: bike - ridley x-fire

misc garden. weeding - lots of squats equivalent.

Friday May 22, 2015 #

biking 30:00 [1]
shoes: bike - ridley x-fire

misc. garden, pantry, neighborhood visits

garden work 15:00 [1]

dragging heavy pots, some digging

Thursday May 21, 2015 #

7 AM

running warm up/down 15:00 [1]

5 PM

running warm up/down 28:00 [2]
shoes: nike wildhorse 2

Very careful warmup, which together w the compression socks, made the Nike's not only bearable, but once the race began, entirely forgettable.

6 PM

running tempo 33:46 [4]
shoes: nike wildhorse 2

Alpine shop trail series, castlewood park. goal was to run a disciplined physical tempo run, and the run fit the goal to a 'T'. The 3.9 mile course was basically a very big hill, a steep downhill, crossing the valley to another big hill, a little ridge running, and another steep downhill. Got off to a very conservative start, where seemingly half the field passed, but caught some on the latter stages of the first uphill, and many more on the first downhill. Then there was a gap front and back and it pretty much stayed that way to the end, a very mellow trail run in beautiful 65 degree sunshine.

There were at least a half dozen times when I could feel myself wanting to surge into race mode, and held the impulse in check well. Learning what discipline can do, not only in saving my energy for the track workout I hope to do in a couple of days, but in being more aware of pace and the shift between tempo and race, and how to capitalize on the calm of tempo when moving it up a gear.

Though not really to the point at all, 5th in 'masters (50+), 1st in 60+. A 69 year old was just 1 minute behind me. Kudos, Steve!

8 PM

biking 1:15:00
shoes: bike - ridley x-fire

from bus line to job site near grand and 44, then to Bill's work in west end. Then home from kirkwood on grants trail.

Wednesday May 20, 2015 #

running warm up/down 20:00
shoes: skechers gorun4

running strength conditioning 10:00 [1]

salutes, triangles re-set for next day.

running strength conditioning 15:00 [1]

single leg

Tuesday May 19, 2015 #

running strength conditioning 15:00 [1]

light upper body. good for marginal shoulders.

6 AM

running intervals 1:00:00
shoes: adidas adios boost

idea was to get in a 'speedwork lite' session w/o doing too much damage. Modest goal (I thought) was to run 800 @ mile base race pace.
200 @ 42 (3 min R typ.)
400 @ 134
800 @ 301
400 @129
200 @39

The 800 felt harder than it should have - breathing labored. Whether it was the early hour, coming off a rest day, 35 degrees cooler than last night (never took off warmup shirt) . On the other hand, all the times were almost exactly what I had jotted down the night before. whatever - lots of work to do

8 AM

biking 20:00 [1]
shoes: bike - ritchey breakaway

misc garden/pantry

7 PM

walking 15:00 [1]

keep the legs loose w/o much stress

Monday May 18, 2015 #

2 AM

walking 15:00 [1]

warmup those calves

running 15:00 [1]

insomniac special

7 AM

running strength conditioning 15:00 [1]

am routine

8 AM

garden work 20:00 [1]

wheelbarrow/shovel

Sunday May 17, 2015 #

Note

gear note: Was wishing camelbak made 8 oz. bottles for running with the same lock valve that they put on their bike bottles. Then found out they did! They made a running belt w/ 4 8oz. bottles call Arc 4, which apparently they discontinued, I suspect because the bottles would fall out of the holders and feel unbalanced...but I'll just throw the belt away and I scored 4 great running bottles for $35. Not bad.

7 AM

running long 1:30:00
shoes: skechers gorun4

Not running a 5k, but doing the lower stress mile intervals yesterday paid off big. Felt wrecked after the miles, but felt ok today, even at the end of and after the run. warmup thru park to gravel track, to Metro and back w some 30 second surges. Needed to get some hill work in so did 7 x 3%?? road hill (someday I'll actually go measure it) at 1:08. At least 10 seconds slower than these as 'intervals' but felt like they were doing the job.

6 PM

walking 15:00 [1]

Saturday May 16, 2015 #

Note

lunch - a burrito and kiw/banana/carrot/vanilla soy milk smoothie. Off the puree diet now, but got the hand of the blender and like them. Also lost 5 pounds, think because lots of fruit and vegetables made me feel full, and puree allowed body to process nutrients more efficiently.

walking 20:00 [1]

to church. walking relaxes the sole(s)

6 AM

running tempo 1:15:00
shoes: skechers gorun4

had a plan, but didn't know if the calves would hold up to it. Lots of warmup, stretching and compression socks later, I found myself on the track. 70 degrees, 84% humidity. They were setting up for a kids track meet, I think the company helped get me thru these.

3 x mile @ current 5k race pace w 5minR (prob. more R than expected but given external and internal factors I took it)
6:52
6:44
6:51

C • Nice times 5

9 AM

biking 30:00 [2]
shoes: ridley xfire w trailer

to grocery. stopped at track on way, 10 yr old boy ran 5:35 mile. 14 yr old ran 4:55. I think a girl broke 5. Fun to watch. There was a gentleman from Phoenix to watch his granddaughter in the 400. His son ran 3:58 mile in college.

3 PM

biking 20:00 [2]
shoes: ridley xfire w trailer

another food-incentivized hop on the bike

Friday May 15, 2015 #

biking 15:00 [1]
shoes: bike - ritchey breakaway

garden/pantry

walking 15:00 [1]

trying to work the kinks in the calves out

Thursday May 14, 2015 #

biking 35:00 [2]
shoes: bike - ridley x-fire

w/ trailer, garden then Y

elliptical machines tempo 30:00

the good elliptical w the constant stride rate - kept it close to 180

running strength conditioning 20:00 [1]

stuck to the machines, abs and upper body

running 15:00 [1]

some warmup at home prior, and then just a few spankin laps at the Y - felt so good to run, but the whole idea was to let the calves etc recover, so i had to resist temptation.

running strength conditioning 20:00 [1]

watching track meet, single leg, bridge

Wednesday May 13, 2015 #

running intervals 1:05:00
shoes: adidas boston boost

to track. great weather window, and need to do these midweek to get another workout in on the weekend.

6 x 200 start 1M rest then dropped to 45 after 1st int
43 average (mile target base pace, felt sustainable)

4 min R

6 x 200 this time start R at 40 sec. drop down 5S each time, last at 20S
45 average (still felt ok)

4 min+R

3 x 400 2M rest 132,133,132
(these on the other hand were tough - breathing was labored, and form was forced. first the left soleus felt stiff, then both. work to do.)

7 AM

running strength conditioning 15:00 [1]

Tuesday May 12, 2015 #

biking 1:00:00 [2]
shoes: bike - ritchey breakaway

first, garden/ pantry. then bank. then verizon/rei/tj w/ metro+. feel a little better, hope my run legs come along soon.

running 45:00
shoes: adidas boston boost

back to basics- relaxed run thru wilmore to lamppost turnaround

Monday May 11, 2015 #

walking warm up/down 15:00 [1]

a bit of jogging in there too.

garden work 15:00 [1]

felt dizzy and weak many times during work. yesterdays run was a mistake, I should have recognized my exhaustion, no matter what the numbers say.

biking 15:00 [1]

to garden x2 -sunshine and chocolate, feel better

Sunday May 10, 2015 #

walking warm up/down 20:00 [1]

running 50:00 [2]
shoes: skechers gorun4

on the cuspabout whether i should do this...very tired, more harm than good? But ran to track (dry). Kept track of miles out of boredom, surprised that my supersloggish pace was 8:47, 8:17, 8:11. sure it was more than that.

Saturday May 9, 2015 #

9 AM

biking 1:05:00
shoes: bike - ridley x-fire

to dentist for follow-up look-see via busses (still waking up), then back briskly on grants trail route.

11 AM

running strength conditioning 25:00

'nike' strength conditioning. squats, bridges, planks hold, up and down, rotation 1 & 2. then 2 sets of pushups on my own, still breathing hard 5 minutes later - arms and shoulders atrophied and out of whack. Then light upper torso series.

Friday May 8, 2015 #

running 30:00
shoes: skechers gorun4

felt somewhat better. park, stopped at church.

biking 50:00
shoes: bike - ridley x-fire

trailer to garden, pantry shopping. then quick visit.

running tempo 45:00
shoes: skechers gorun4

temps and a/q improved after storms so out again. gravel track, 1 mi 7:04, 1 min rest, 4 min @ 7pace, 1 min rest, then back @ 3:58

Thursday May 7, 2015 #

running strength conditioning 20:00 [1]

am routine

running warm up/down 15:00 [2]

indoor drill

running strength conditioning 15:00 [1]

single leg stuff. wiped out - tooth fairy needs to bring some energy.

biking 40:00 [2]

to fathers house + busses. all i could muster - exhausted.

Tuesday May 5, 2015 #

7 AM

running intervals 40:00
shoes: adidas adios boost

to track, scaled back for a variety of reasons, mainly synergy between air quality and my energy level. 5 x 200 w/ 2min. walk/jog rest
38 38 38 38 38.

C • Air we breathe 3

9 AM

biking 1:05:00 [2]
shoes: bike - ridley x-fire

w trailer, garden, first pantry delivery of year, small job in CWE, then stopped by City greens for kale and plain yogurt, tipsy chees, since it was right on way.

12 PM

biking 1:05:00 [2]
shoes: bike - ridley x-fire

to dentist, low key in cascadia shoes, no clip-in - then found out i needed an impromptu
tooth extraction, so hightailed it down watson past crestwood plaza, had the tooth pulled and rode back w/ a much needed stop for fruit juice and instant oatmeal and ice cream and bananas. a little more than i had bargained for today!

Monday May 4, 2015 #

running strength conditioning 20:00 [1]

am routine - threw in some supermen and marching bridges

walking warm up/down 15:00 [1]

garden work 30:00 [1]

running warm up/down 25:00 [2]

indoor/outdoor routine - drills, stairs, strides, down the block

I thought I detected a bit of burn in the lungs - yep, ozone level yellow. STL has something like the 15th worst ozone in the country. Now it all comes back to me...why I like to run in the early morning in the summer...and unfortunately, another reason why I avoided pm speedwork and AS trail series even those are really events I'd like to go to. Well, will have to play by air.

Sunday May 3, 2015 #

6 AM

running 55:00
shoes: skechers gorun4

recovery run

7 AM

walking 20:00 [1]

recovery from the recovery run, in new brooks cascadia that brooks sent to replace others whose sole delaminated. good walking shoes.

Saturday May 2, 2015 #

biking 45:00 [2]
shoes: bike - ridley x-fire

to JB and back for 5k

running warm up/down 36:00
shoes: skechers gorun4

running 21:29 [5]
shoes: skechers gorun4

Felt really sluggish before this 5k on bike paths, but at warmup I noticed my legs had some spring. A 9 year old boy led us out for the first 1/4 mile...then I was by myself. I kept hoping someone would come up and run w me, but no one did. Thinking about it kept me going though, and seeing the other runners on the way back. The hill w a half mile to go took a lot of starch out of me, but regained some of it towards the finish. Happy and surprised to have met my goal time, and then some. Only at a run called Abiding Savior Bubble Run!

About 6:53 pace - need 6:45 to go under 21.

C • Good early season form 7

running strength conditioning 20:00 [1]

lots of waiting after the race, so did some single leg stuff.

biking 25:00 [2]
shoes: bike - ridley x-fire

over to credit union on chippewa for free shred of old tax stuff

Friday May 1, 2015 #

running strength conditioning 20:00 [1]

am routine

running warm up/down 30:00 [2]
shoes: skechers gorun4

quick loop into the park. feet sore, so went back and changed shoes. given how lethargic i've felt the last couple of days, and that i have to wear soft shoes, I am fairly certain that the 5k will be a time I will be able to improve on...

« Earlier | Later »